Dumbbell Seated Shoulder Press
While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs. Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position. Make sure to rotate
Dumbbell Seated Lateral Raise
Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. This will be your starting position. While maintaining the torso stationary (no swinging), lift
Dumbbell Seated Alternate Front Raise
Pick a couple of dumbbells and sit on a flat bench with the dumbbells on thighs at arm’s length with the palms of the hand facing your thighs. This will be your starting position. While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the
Dumbbell Reverse Fly
To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip). Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary
Dumbbell Rear Lateral Raise
Select the desired weight from the rack then take a few steps back into an open area. Hinge from the hips until your body is almost parallel to the floor and allow the arms to hang straight down from the shoulders with a neutral grip. Take a deep breath and pull the dumbbells towards
Dumbbell Rear Fly
Place a couple of dumbbells looking forward in front of a flat bench. Sit on the end of the bench with your legs together and the dumbbells behind your calves. Bend at the waist while keeping the back straight in order to pick up the dumbbells. The palms of your hands should be facing
Dumbbell Rear Delt Row-shoulder
Position yourself on a flat bench with a dumbbell in one hand and keep it extended down in front of you Slowly pull the dumbbell up until your elbow is just above your shoulder. Hold for a count and squeeze your back muscles. Return back to the starting position and repeat for as many
Dumbbell Lying One Arm Rear Lateral Raise
While holding a dumbbell in one hand, lay with your chest down on a bench. The other hand can be used to hold to the leg of the bench for stability. Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the
Dumbbell Lateral Raise
Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arm’s length with the palms of the hand facing you. This will be your starting position. While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend
Dumbbell Iron Cross
Stand with feet shoulder width apart holding a dumbbell in each hand. Now lift the arms to your sides so that your torso and the arms form the letter T. The arms should be parallel to the floor and perpendicular to each side of your torso. The palms should be facing forward. This will
Dumbbell Incline One Arm Lateral Raise
Lie down sideways on an incline bench press with a dumbbell in the hand. Make sure the shoulder is pressing against the incline bench and the arm is lying across your body with the palm around your navel. Hold a dumbbell in your uppermost arm while keeping it extended in front of you parallel
Dumbbell Front Raise
Hold the dumbbells in front of your thighs with your palms facing you. Stand upright with your back straight and your feet about hip-width apart. Look straight ahead. Stabilize your torso by tightening your stomach muscles and pulling your shoulder blades down and together. Maintain this posture throughout the movement. Raise your elbows and